Motivation
Over the weekend I was involved in a discussion about how we can better help or serve people.  It started with a reference about how good people are at responding to natural disasters or major crises.  We went on to discuss what difference we could make in the world if more people did small acts of kindness on a regular basis.  The “Pay it Forward” model.  The discussion came down to: are we looking for ways to help people?  What simple ways could we help make a difference in someone’s life.  How many bad days have you had where you could have used some simple gesture to help lighten your burden but you went unnoticed.  Lets make sure no one goes unnoticed.  This will take hard work on your part but the more you look the more you will see.  
 
Strength
Today we will be doing 5 push press every minute for 5 minutes.  I really want everyone to focus on good technique.  Make sure you start with the weight on your shoulders.  Get a good dip drive and launch the bar off your shoulders.  Once you drive your legs locked and hips extended legs remain locked, glutes engaged then press the bar the remaining distance overhead.  You can increase weight each time.  Remember we are focusing on 25 total reps of perfect technique.  The weight is not as important today.
Workout Strategy
CrossFit has a Training Pyramid that it utilizes to maximize our fitness and overall health.  The foundation of the pyramid is Nutrition.  We could all do better in this regard.  The next step up is Metabolic Conditioning.  In other words we need to improve our Cardio.  Every good athlete needs to be good at running.  Every good athlete could be better if they improved their running.  That is why today, we are running.  94 of you did this workout on February 26th, 2013.  Check your training journal.  Make sure you beat each of your old times.  
Repost:
When reviewing what Mission CrossFit athletes need to do in order to be more Fit, Confident, and Healthy, I realized that we need more running.  I know the CrossFit methodology is the best program for general physical preparedness.  If we look at what it means to be generally prepared to meet any physical demand, is not running one of the first things you would consider?  ”Legs feed the wolf.”  Speed keeps the gazelle alive.  Running is a basic skill needed for life.  You don’t have to love running to be good at it.   All you have to do is do it.  Show up, work hard, and then enjoy the benefits of having challenged yourself.

  
Over the past few weeks I have seen people run farther and faster then they have ever run before.  One athlete was overheard saying,  ”I don’t like running, but I’m getting a lot better at it.”  Mission CrossFit is about challenging yourself.  Doing things that you know you are not good at.  Looking at each workout as a Challenge to be Conquered.
  
HOW TO DO TODAY”S WORKOUT
You need to have a battle plan for every workout.  If you did the running workout last week you have already noticed the interval distances are the same.  Hopefully, you wrote down your split times or at least your overall time.  If your goal is to be able to run an 8:00 minute mile then lets practice running faster than that pace.  The longest interval today is 800 meters or half a mile.  You can run half a mile at a faster pace than you can run one continuous mile.
To run at an 8:00 minute mile pace you will need to do the following:
 800 meters in under 4:00 minutes
600 meters in under 3:00  minutes
400 meters in under 2:00 minutes
200 meters under 1:00 minute
 
Workout of the Day
Strength of the Day                                                                       Push Press: 5 every minute for 5 minutes
Level 1: For time  

 

Choose Run or Row 

Run: 800 meters, 600 meters, 400 meters, 200 meters

Rest 3 minutes between sets

*Total time in more than (18:30/19:00)

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets 

*Total time in more than (19:15/19:45)

Level 2: For time  

 

Choose Run or Row 

Run: 800 meters, 600 meters, 400 meters, 200 meters

Rest 3 minutes between sets

*Total time in less than (18:30/19:00)

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets 

*Total time in less than (19:15/19:45)

 

Level 3: For time

 

Choose Run or Row

Run: 800 meters, 600 meters, 400 meters, 200 meters

Rest 3 minutes between sets

*Total time in less than (17:30/18:00)

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets

*Total time in less than (18:30/19:00)

 

Level 4: For time 

Choose Run or Row 

Run: 800 meters, 600 meters, 400 meters, 200 meters

Rest 3 minutes between sets

*Total time in less than (16:30/17:00)

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets 

*Total time in less than (17:45/18:15)

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